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[Music]
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the jump rope has long been a favored
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training tool by Fighters and athletes
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for its incredible conditioning and body
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transforming abilities boxing Legend and
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four Division World Champion Roberto
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Duran was known to Bloon up to 200 lb
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between fights by indulging in a
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lifestyle that was previously
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unavailable to him growing up as a poor
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youth in
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Panama utilizing a strenuous diet and
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exercise routine he often had to lose as
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much as 50 lbs or more during training
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Camp by his own accounts he relied
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heavily on jump rope as he found it the
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most enjoyable way to exercise his jump
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roping skills became highly impressive
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often utilizing a squat jump technique
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also favored later by Mike Tyson
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increasing difficulty and calorie
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expenditure jump rope has also been
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sought out for its ability to create a
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springy lightness on the feet that is
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often the Hallmark of a skilled athlete
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watch any jump roping video of former
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unified World Boxing Champion Brian
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valoria and you will see the remarkable
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athletic effects a longtime jump rope
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practice can
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have like any skill skipping rope can be
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difficult at first but once you have the
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basics down it becomes a playful form of
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exercise it creates an outlet for
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creativity and the focus it requires
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takes the Mind away from the stresses
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and worries of daily life enticing you
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to be present in the moment and making
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jump rope an often addictive form of
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exercise it's also great at burning
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calories and has a similar calorie
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expenditure to running although you can
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increase this rate by adding more
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difficult skills or by using a weighted
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jump rope however where it really stands
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out is its effects on the cardiovascular
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system a 2013 Arizona State University
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study found that the aerobic fitness
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gained in 10 minutes of jump roping per
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day was equivalent to the same effects
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seen in 30 minutes of running per
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day jumping rope has also been shown to
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be great at increasing bone density
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ideal for contact athletes who risk
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injury and older adults who may
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otherwise face declining bone density it
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can also be a powerful immune system
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booster helping to drain the lymphatic
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system as the up and down movement of
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jumping helps to open lymphatic valves
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and create flow through the lymphatic
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system in terms of athletic enhancement
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jump rope is known for its ability to
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improve explosiveness in the lower legs
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ankles and feet leading to enhanced
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agility quickness and explosive stamina
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a trait that is necessary for high
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performance in most athletic activities
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it's also a capable builder of shoulder
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stamina another reason why it seen as
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ideal for boxers and martial artist an
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often overlooked aspect of jump rope
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training is the increase in full body
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coordination the swing of a jump rope
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must be precisely timed with the jump
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and this must be done repeatedly and
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rhythmically requiring hands and arms to
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coordinate precisely with the legs feet
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and breath and because of the length of
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the Rope one must also develop good
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spatial awareness as the Rope will hit
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anything that comes within a few meters
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of the front or back of the
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body getting started skipping rope is
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pretty simple all you really require is
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a jump rope there are many kinds of jump
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ropes and some are better than others
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depending on your stage of development
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and your particular goals for beginners
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the most common jump ropes are known as
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licorice ropes this is any rope made of
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a nylon or vinyl plastic cord the better
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versions will have some weight to the
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handles and a ball bearing to allow
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smoother rotation these are durable and
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often cheap ropes that can get up to
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medium speeds with a good ball bearing
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and are in general a good pick for
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beginners and intermediate alike leather
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ropes have an iconic old school look and
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have about the same basic performance as
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a licorice rope however they can wear
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out a little quicker without protective
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oils beaded ropes are another great
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option for beginners they add a little
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extra weight to the Rope so you can get
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a good workout while also feeling the
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swing of the Rope even better the beads
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also make a sound every time they hit
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the ground helping you to develop that
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initial
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Rhythm however if you want to take your
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jump roping skills further by reaching
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faster jump speeds or performing some of
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the more difficult skills you will
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eventually need a speed rope
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this is usually made from denser faster
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materials utilizing a quality ball
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bearing the Rope usually comes out of
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the handles horizontally reducing
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friction on the handles increasing speed
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and making length adjustments easier you
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can also increase calorie expenditure
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and stamina development by getting a
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weighted jump rope the weight can either
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be in the handles which will work the
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forearms and shoulders harder or the
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weight can be in the Rope itself which
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switches a lot of the work into the
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shoulders chest and upper back and for
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those who have to jump indoors without
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adequate space there are rope ropeless
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jump ropes available that still give you
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a great
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workout the length of the Rope is
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something you'll have to adjust over
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time as more experienced jump Ropers
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often shorten the Rope as they no longer
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need the extra clearance below their
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feet however as a general rule of thumb
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those between 5 ft and 5' 4 in will use
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an 8T rope those between 5' 5 in and 5T
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11 in will need a 9t rope and those over
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6 ft will need a 10t rope though it's
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always best to go a little longer if
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you're on the upper edge of one of these
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categories as you can always cut away
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some of the Rope if needed if you are
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brand new to jump rope your ankles
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calves and feet will often need a month
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or two to adapt to the demands before
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you can really start getting intensive
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workouts in start out with an easily
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manageable number of jumps per day and
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add to it each week as your feet and
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ankles can handle it after this initial
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adaptation period you can really cut
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loose and dive into a full blown jump
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rope
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program the fundamental skill you'll
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initially need to learn is the basic
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two- foot jump where you land and jump
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off the balls of both feet
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simultaneously and seek to only jump
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high enough to just clear the Rope
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though if you're wanting to get serious
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about jump roping you will eventually
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need to learn the boxer skip as it
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allows a more free flowing and efficient
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jump pattern this will assist you more
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during long sessions or when you're
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attempting Advanced skills in both cases
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seek to keep the arms close to the body
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and the hands around waist level in
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order to create a smooth more natural
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feeling
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swing if you're interested in really
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developing your jump roping skills
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skills and capacity through a structured
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program you can check out the mover's
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Odyssey jump rope program Link in the
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description box below it contains a more
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comprehensive list of skills tips and
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techniques a starter program and two
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16we programs to choose from depending
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on your goals you also have my thanks as
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it's a great way to support the channel
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and keep the videos coming also if
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you're in need of a good rope I've
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attached links below to some quality
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ropes which I can personally attest to
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both affordable one a speed rope and the
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other a licorice rope there's also a
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link to the cross rope system who sent
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me out a sample of their jump rope with
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interchangeable ropes of different
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weights it's honestly the best jump rope
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I've ever used and I love the
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interchangeability of the ropes however
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it is expensive so it's not going to be
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for everyone but if you are interested
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in a rope system like this they did give
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me a 15% discount code from our viewers
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and if you buy using it the channel also
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gets a small commission if you have any
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questions or just want to add in some
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tips for the community feel free to
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share comments down below if you enjoyed
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the content be sure to like And
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subscribe and hit the notification Bell
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to be notified of future videos thanks
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for watching and until next time keep
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moving my friends
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